US land, sea, and devil soldiers Physical Training Courses

The Marine Corps training is called Devil training, but not every man has the opportunity to personally accept this kind of devil training. It is undeniable that, the drill courses of the Marine Corps have excellent effects on physical modification and physical exercise. This training exercise evolved from foreign Marine Corps battles. People who do not have time to go to the gym can use the following 10 exercises to exercise fitness and have an enviable figure. After training, I believe you will become a man with muscles.

 

 

I. Raise your legs

Put your legs together and lie on your back, put your hands on your hips, and then use your hips as the fulcrum to raise your legs and body up for about 60 degrees, and then slowly put your legs down, but do not touch the ground. You can also put your feet together and lift them out of the ground, and then open your feet. Multiple times. If you persist, you will have the proud six abdominal muscles.

2. Side thigh

Open your feet and stand as much as possible. Then, move your body down to your right foot, hold your right foot tip in your right hand, hold your right foot heel in your left hand, and hold it for 20 seconds. Then, wait until you start to squat toward your left, do the same action, hold the heel of the left foot in the right hand, and do it 8-10 times repeatedly. Don't underestimate this action. It can not only train thigh muscles, but also improve the "life taste ".

3. Stand up and draw hands

It is the so-called "Land swimming", which is one of the signs of the Marine Corps. This is a required action for men who want to shape the upper body of a body.

4. Diving-like standing up

This is a kind of improvement. In addition to exercising strong muscles, you can also strengthen the toughness of neck, back, waist, buttocks, and legs. Open your feet as much as possible, and open your hands more easily. The hips are tilted up and the upper body is pressed down, but the ground cannot be reached. After 20 seconds, the head is raised, and the arms are bent and the legs are raised. After a moment, the body is taken back to the ground and stood up, raise your hips again. Of course, you have to wait for it. At last, you can restore it to the preparation posture and repeat it for 8-10 times.

5. Rolling and pulling legs

Stretch your hands up and lie on the floor. Raise your feet and bend your head until you can hold your feet on the toes. After 20 seconds, hold both hands on the tip of the left foot and relax the right leg. After 20 seconds, hold the tip of the right foot for 20 seconds. Then, slowly put your body back in the lying-down status. Repeatedly exhausted.

 

Vi. crouching over the station

When performing this operation, you must achieve the best results in one breath. And stand together with your feet. Kneel down, put your hands on the ground, Kick your feet back, hold your hands up your upper body, bend your arms, and the body is parallel to the ground (keep your chest or knees do not touch the ground), at least 20 seconds, finally, I took my feet back to form a squatting posture, stood up slowly, and repeatedly performed 8-10 times.

　　7. Turn your legs around

Sitting on the floor, his left leg stretched straight, his right leg bent over his left leg, and his left hand did not hold on his right knee. Then the body turns slowly to the right side (the right side can be balanced on the floor), and the limit is 20 seconds. After 8-10 times, change the side.

8. Cross-bar stretching

Sitting on the floor, right leg straighten forward, left leg bending tray put down under hip. The body is leaning forward, holding the left leg plate with the right hand and pushing backward, the left hand can be placed on the right thigh, to prevent the right knee from bending, keep the pull status for 20 seconds, then gently relax, repeat 8-10 times and change the side.

9. Bend over and raise your hand

Feet stand apart from shoulder width. The body bent forward as much as possible, the head bent down as much as possible, and both hands clasped together, and then slowly raised up to the limit after the body, to keep 20 seconds, then slowly open your hands, repeat 8-10 times.

10. Pelvic seated

Your feet bend, your feet sit tight on the ground, and hold your toes with both hands. The upper body is slowly pushed forward and downward by the head until the limit is reached. After 20 seconds, the body is slowly restored to the preparation posture and repeated 8-10 times. This action can be used to warm up before intense exercise. This action is simple, but it does not help reduce the damage caused by sports.